Yoga Knees to Chest Pose

Video Transcript

"In a sit-up position, this is your knees to your chest pose. It helps you to maintain the integrity of your neutral posture. We are going to perfect that roll down by curving out and creating that C-shape in the spine. We will articulate one vertebrae at a time. Once you have reached the mat, make sure that you are fully melted and secure to it. Everything should be in contact with the mat. Your shoulders and your back are flat. Your pelvis is neutral; it is not tipped up or pressed arched. It is nice and neutral. You will take a deep breath. For most people it is better to reach right here, placing your hands behind your bended knees. If you think that you have the flexibility or you know that you do, reach around front. Making sure that the stretch comes from the lower back, you will bring in your knees towards your chest. You may be right here, with knees about an arm-length away. That may be enough of a stretch for you. However, if you feel your shoulders or your head lifting off of the mat, then you know that you've added in too much range of motion, that you don't have control over. Now, you?ll begin to pull in your knees towards your chest. Inhale and exhale. Again, you can hold your hands under your knees, if you don't have that level of flexibility. Inhale and exhale. Now, you'll come up into a neutral posture with your knees into your chest. Again, perfect your roll down onto the mat and pulling your knees into your chest. This is going to release the lower back and hamstrings. This will create good spinal integrity."